Gymnastics skill development A. warmup x 1 round: 1. theraband warmup x 10 reps + 10 pass throughs 2. scap pushups x 10 reps 3. floor facing angels x 10 reps B. positions/strength x 2-3 rounds: 1. dip negatives 5 seconds x 5 reps 2. hanging L-sit/tuck hold x 20 sec. 3. band pull aparts […]
A. Snatch skill work: Burgener warmup: dip shrug, scarecrow, muscle snatch snatch push-press, overhead squat pressing snatch balance, heaving snatch balance, snatch balance Snatch pull from floor + power/full snatch from below knee + OHS B. EMOM x 12 min: Snatch pull from floor + power/full snatch from below knee + OHS Min 1-4: 1-3
Session 5. Week 7/8. Monday August 29. Chipper A. Squat therapy drills For time: 50 wallballs 50 burpees 50 double-unders/100 SU
8-10a: open gym. 10a: Week 1 day 2, weightlifting class Snatch + 2 OHS – x 5 sets Snatch pull – 3 x 3 Snatch push press – 3 x 5 11a: Team WOD.
Chipper Alternating tabata: 20 on x 10 off x 4 rounds each movement before moving onto next movement. (20 min total) 1. Box Jump 2. Jumping pull-up 3. KB swing 4. walking lunges 5. Knees-elbows 6. push press 7. back ext/superman 8. wallball 9. burpee 10. double-under
Team Workout *try to do this whole workout outside if weather permits. Teams of 3: 15 min clock: Max calories on bike in 5 min (rotate whenever) Max distance Sled push in 5 min (must rotate each 25m.) 90/45# on top of sled suggested Max burpees onto plate in 5 min. (rotate whenever)
CrossFit Couplet For time: goal is 5-6 min range with a 10 min cap. 2 for 1 thrusters 95/65- fran weight. (1 rep= 1 front squat + 1 thruster) 2-4-6-8-10 Kipping pullups (if pullups are easy for you, do CTB) 10-8-6-4-2 615pm: Week 1, Day 1 weightlifting course. Hang power snatch – 2 x 5
A. Warmup x 1 round 1. Theraband warmup x 10 reps + 10 pass throughs 2. Wrist warmup x 10 reps each direction 3. scap pullups x 5 reps x 2 rounds B. positions/strength x 2-3 rounds 1. chin over bar hold x 10-20 seconds (use spotter if needed) 2. inch worm walkouts x 5
A. Snatch skill work: Burgener warmup: dip shrug, scarecrow, muscle snatch snatch push-press, overhead squat pressing snatch balance, heaving snatch balance, snatch balance snatch pull + snatch (from floor) B. EMOM x 12 min: snatch pull + snatch (from floor) Min 1-4: 1-3 reps at emtpy barbell Min 5-8: 1-2 reps at mod loads (adding
A. Snatch skill work: Burgener warmup: dip shrug, scarecrow, muscle snatch snatch pushpress, overhead squat pressing snatch balance, heaving snatch balance, snatch balance
